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12
05
2017

Friday, May 12, 2017

CrossFit Goat – CrossFit (Goat)

Front Squat (5×4)

Complete one set every 2:30 at 75% of 1RM

Metcon (Time)

Complete the following – 15:00 Time Cap

30 Alternating DB Snatch

15 Burpees

24 Alternating DB Snatch

15 Burpees

18 Alternating DB Snatch

15 Burpees

12 Alternating DB Snatch

15 Burpees

6 Alternating DB Snatch

15 Burpees

(DB weight = 50/35)

(If unable to beat time cap, add :01 for each rep not completed…ex: 8 burpees remaining at time cap = 15:08)
Performance

DB Weight = 35/25

Fitness

DB Weight = 20/10

author: Amanda Greaver